FITT Programming

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FITT is a programming model that is appropriate for all aspects of fitness.  The FITT principle incorporates the four variables that must be managed when developing and individualized
exercise program.  The following tables show the American College of Sports Medicine (ACSM) guidelines when programming for healthy adults.

Our EFD WOM are built on these principles and are periodized to for the best and safest results.  We suggest you also take these principles into account when deciding or developing your own fitness program.

The FITT Principle

F Frequency – How frequently the exercise or activity is
performed in terms of times per day and/or days per week
I Intensity – The level of exercise in terms of heart rate,
perceived exertion, pounds, strength levels, METS, etc.
T Time – The duration of the exercise or activity in minutes
and/or sets
T Type – The mode or description of the exercise or activity

ACSM Guidelines for Cardiorespiratory Fitness for Healthy Adults

F 3-5 times each week
I 55%-90% of maximum heart rate, perceived exertion “somewhat
hard to hard,” 40%-85% of heart rate reserve or oxygen uptake reserve
T 20-60 minutes of continuous or intermittent (minimum
10-minute bouts) of aerobic activity accumulated during the day
T Large muscle groups, rhythmic and aerobic in nature

ACSM Guidelines for Resistance Training for Healthy Adults

F 2-3 times each week
I At least moderate intensity.  Intensity levels should
continue to increase to levels above those normally experienced
T 8-12 repetitions for healthy participants under 50 years old

10-15 repetitions for participants older than 50

12-20 repetitions for muscular endurance training

8-12 repetitions for hypertrophy training

1-8 repetitions for strength or power training

T Dynamic types of exercises, using full range of motion

ACSM Guidelines for Flexibility Training for Healthy Adults

F A minimum of 2-3 times a week; 3-4 sets for each target
I To a position of mild discomfort
T 15-30 seconds for static; 6-second contraction followed by
10-30 seconds assisted stretch for PNF **perform after warm up and/or at the
end of the workout
T Various techniques including static, dynamic, and PNF for
each major muscle and/or tendon group  **dynamic prior to exercise and
static post

ACSM, CDC, and Surgeon General Recommendations for Highly Deconditioned

F Most days of the week
I Perceived exertion “moderate,” at least 55%-64% of maximum
heart rate.
T 30 minutes of activity (minimum 10-minute bouts) accumulated
throughout the day (can be up to 90 minutes daily for weight loss)
T Continuous movement or activity including gardening,
housework, and other activities of daily living

Change the FITT Primary Goal every 4-6 weeks minimally.

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